Tuesday 31st May 2016 – WOD & Barbell

30th May 2016

24

WOD 1

MOTM: Pull Up Strength

Test: 1 min max Strict Pull Ups

10 mins Rope Climbs OR EMOM:

  • 2 Wall Walks
  • 3 Strict TTB / 4 Caterpillar Walkouts
  • 4 Knees To Elbow

Barbell: Week 8 session 1

  • Hang Snatch + Snatch: 5X(1+1)  75%, 78% &,3x 81%
  • No Jerk Snatch Balance + OHS: 5 x (2+1) work up to 1RM snatch weight, start heavy, small increases
  • Back Squat Cluster Sets: 5×1 93%1RM 1 rep, rack then rest 20-30sec x 5 for 5 sets. 3 mins rest between attempts
  • Max Vertical Jump 3-5 single efforts, note height

*No fails on any movement, must make successful lift before moving on to next %, otherwise stay on same weight.

WOD 2

15 min AMRAP:

  • 1 Rope Climb
  • 10 Handstand Push Ups (box or hr push ups option)
  • 400m Run

 

 

 

 

 

 

 

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